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New Start

12122232527

Comments

  • Registered Users, Registered Users 2 Posts: 6,561 ✭✭✭JJayoo


    Rolling and mobility
    Squats
    100 x 1
    110 x 1
    120 x 5
    130 x 5
    135 x 5
    140 x 5
    145 x 5
    150 x 3
    155 x 3
    150 x 3 x 2 sets
    130 x 5 x 2
    100 x 10

    Reverse hyper things

    Back extensions

    Calf raises for the ROM

    Crossack squats


  • Registered Users, Registered Users 2 Posts: 6,561 ✭✭✭JJayoo


    Mobility

    BB OHP
    70 x 1
    75 x 1
    80 x 5 x 2 sets
    80 x 4

    Wide grip dips
    30kg x 5 x 5 sets

    Side raises/front raises


  • Registered Users, Registered Users 2 Posts: 6,561 ✭✭✭JJayoo


    Mobility

    Squats
    100 x 1
    110 x 1
    120 x 1
    130 x 1
    130 x 5
    135 x 5
    140 x 5
    145 x 3
    150 x 3
    155 x 1
    130 x 5 x 5 sets
    100 x 10

    Calf raises
    +20 x 3 sets

    Side.bends
    +30 x 3 sets

    Few curls


  • Registered Users, Registered Users 2 Posts: 6,561 ✭✭✭JJayoo


    Mobility stuff

    BB OHP
    Warmups
    75 x 1
    80 x 6
    85 x 1
    90 x 2 x 2
    92 x 1
    80 x 4

    Dips
    +35 x 5 x 5 sets
    +30 x 5 x 3 sets

    Wide grip be x 2 sets

    Side raises


  • Registered Users, Registered Users 2 Posts: 6,561 ✭✭✭JJayoo


    Deadlifts

    Warmups

    150 x 6 x 5 sets
    Using a belt for the first time on these, very wonky

    BB rows
    40 x 10
    50 x 10
    60 x 20
    70 x 15 x 2

    dB rows
    40 x 15 x 3
    45 x 10 x 3

    One arm shrugs
    3 sets

    Band pull aparts
    Reverse fly's
    Face pulls

    Will be adding more rows and trap work to back days


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  • Registered Users, Registered Users 2 Posts: 6,561 ✭✭✭JJayoo


    BB OHP
    70 x 1
    75 x 1
    80 x 1
    85 x 1
    90 x 1
    60 x 10

    Single DB OHP
    Warm ups
    35 x 10 x 2
    40 x 10 x 3
    45 x 5 x 2

    Dips
    Warmup sets
    30 x 5
    35 x 5
    40 x 3 + 10 be reps] x 5 sets
    +20 x 10 x 2 sets

    Medicine ball pushups
    3 sets

    DB pressing felt good


  • Registered Users, Registered Users 2 Posts: 6,561 ✭✭✭JJayoo


    Mobility stuff

    Squat
    100 x 5
    110 x 3
    130 x 1
    140 x 1
    150 x 1
    100 x 10
    110 x 10
    120 x 5

    Front squats
    Singles.up to 110

    Walking lunges
    One set till I fell over and cried


  • Registered Users, Registered Users 2 Posts: 6,561 ✭✭✭JJayoo


    Single arm DB OHP
    Warmups

    Working sets
    35 x 10
    40 x 10 x 5 sets

    Dips
    30 x 5
    35 x 5 x 5 sets
    40 x 3 x 5 sets
    20 x 10 x 2 sets

    Hopefully I will be getting my bench press this week :)


  • Registered Users, Registered Users 2 Posts: 6,561 ✭✭✭JJayoo


    Squats

    Working sets
    130 x 6 x 5 sets

    Supersetted squats with putting my bench press together. The frame seems fairly sturdy but the actual bench seems to be made from rivita


  • Registered Users, Registered Users 2 Posts: 6,561 ✭✭✭JJayoo


    Paused BB Bench
    Warm ups
    100 x 5 x 5 sets
    110 x 1
    115 x 1
    120 x 1
    122.5 x 1 this was dodgy
    100 x 5 x 4 sets
    100 x 3 x 4 sets supersetted with dips

    BTN OHP
    Low weight/high reps

    Band pull apart
    3 sets

    Think I will do abit of DIY on the bench, replace the timber in the seat section with some good quality ply and cut of a section of the lip that you have to clear when unracking the bar.

    Benching has also pointed out that my bar is bent as it kept trying to roll in my hands.


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  • Registered Users, Registered Users 2 Posts: 24,654 ✭✭✭✭Alf Veedersane


    JJayoo wrote: »
    Think I will do abit of DIY on the bench, replace the timber in the seat section with some good quality ply and cut of a section of the lip that you have to clear when unracking the bar.

    Benching has also pointed out that my bar is bent as it kept trying to roll in my hands.

    Ply is so underrated.

    Is the lip just too much for a fixed rack height that clearing it pulls your scaps 'loose'?


  • Registered Users, Registered Users 2 Posts: 6,561 ✭✭✭JJayoo


    The perfect height for me to unrack the bar is just in-between two possible settings, so if I can lower this lip, which isn't really needed, it should be purrrrrrfect.

    I also have some good plywood and my uncle has a bandsaw so shouldn't be an issue to replace the seat.


  • Registered Users, Registered Users 2 Posts: 6,561 ✭✭✭JJayoo


    Paused BB Bench
    Warm up sets

    100 x 6 x 5 sets
    110 x 2 x 3 sets
    115 x 1 x 3 singles

    Touch and go
    100 x 5 supersetted be dips

    BTN shoulder press
    Low weight x all the reps

    Curls
    5 sets

    My bar is slightly bent, but can really notice it when benching.


  • Registered Users, Registered Users 2 Posts: 6,561 ✭✭✭JJayoo


    Squats
    Warm ups

    100 x 1
    110 x 1
    120 x 1
    130 x 1

    Belt
    130 x 7
    135 x 5
    140 x 3
    145 x 2
    150 x 2
    130 x 5 x 3 sets

    Split squats
    5 sets

    Cow raises

    Reverse hyper machine AKA plywood Smith machine
    3 sets


  • Registered Users, Registered Users 2 Posts: 6,561 ✭✭✭JJayoo


    Bench

    Warm up sets

    Paused
    100 x 9
    110 x 4
    115 x 3
    120 x 2
    125 x 1
    125 x 2 touch and go
    110 x 5 touch and go
    100 x 10 touch and go

    Arm superset


  • Registered Users, Registered Users 2 Posts: 6,561 ✭✭✭JJayoo


    More Bench

    Working sets
    Paused
    115 x 3 x 5 sets
    110 x 5

    Touch and go+ dip superset

    Tri pushdowns


  • Registered Users, Registered Users 2 Posts: 6,561 ✭✭✭JJayoo


    Squats

    Up to 130 without belt

    Belt
    135 x 5
    140 x 5
    145 x 3
    150 x 3
    155 x 1
    160 x 1
    165 x 1
    170 x 1
    172.5 x 1 video
    130 x 5 x 3 sets

    Split squats
    3 sets

    Calf raises
    5 sets

    Tea
    3 mugs

    https://www.instagram.com/p/BWVccbjl8Dm/


  • Registered Users, Registered Users 2 Posts: 6,561 ✭✭✭JJayoo


    Bench
    Warm ups

    Paused
    110 x 6 x 3 sets
    115 x 1
    120 x 1
    122.5 x 1
    125 x 1
    127 x 1

    Touch and go
    130 x 1
    120 x 3 x 3 sets
    100 x 6 x 2 sets

    Dips
    20kg x 10 x 6 sets, 3 wide 3 narrow

    DB OHP + side raise superset
    5 sets


  • Registered Users, Registered Users 2 Posts: 6,561 ✭✭✭JJayoo


    Did back stuff Uday too lazy to log it

    Today
    Paused bench
    Warmup.sets
    115 x 4 x 3 long rests between sets
    120 x 3 x 2 touch and go
    125 x 2 paused
    130 x 1 paused
    100 x 7 paused


  • Registered Users, Registered Users 2 Posts: 6,561 ✭✭✭JJayoo


    Squats
    Warmups and all the stuff

    Working sets
    140 x 1 this felt crap
    150 x 5 this felt good
    160 x 2
    165 x 2
    170 x 2 depth was suspect on the second rep
    130 x 5

    Split squat
    5 sets


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  • Registered Users, Registered Users 2 Posts: 12,839 ✭✭✭✭Dtp1979


    JJayoo wrote: »
    Squats
    Warmups and all the stuff

    Working sets
    140 x 1 this felt crap
    150 x 5 this felt good
    160 x 2
    165 x 2
    170 x 2 depth was suspect on the second rep
    130 x 5

    Split squat
    5 sets

    What Bodyweight are you?


  • Registered Users, Registered Users 2 Posts: 6,561 ✭✭✭JJayoo


    Dtp1979 wrote: »
    What Bodyweight are you?

    I'm back on that dirty bulk life, this morning I was 90kg, but if I cut the carbs down for two days I would be 88kg.


  • Registered Users, Registered Users 2 Posts: 6,561 ✭✭✭JJayoo


    Getting dumbbells
    17.5
    20
    25
    27.5
    30
    40

    And a new barbell

    Current barbell is bent and makes benching kinda dodgy as it wants to roll in my hands. It also.explains alot about my squats, sometimes the setup is super tight, next set I just can't find the same groove.

    But still first bar first love :(


  • Registered Users, Registered Users 2 Posts: 24,654 ✭✭✭✭Alf Veedersane


    Yeah you mentioned how the bent bar was a pain in the hole and I was screaming* "BUT IT'S EVEN WORSE FOR SQUATTING AND DEADLIFTING WITH"



    * I may not have screamed.


  • Registered Users, Registered Users 2 Posts: 12,839 ✭✭✭✭Dtp1979


    JJayoo wrote: »
    Getting dumbbells
    17.5
    20
    25
    27.5
    30
    40

    And a new barbell

    Current barbell is bent and makes benching kinda dodgy as it wants to roll in my hands. It also.explains alot about my squats, sometimes the setup is super tight, next set I just can't find the same groove.

    But still first bar first love :(

    Saw this on donedeal


  • Registered Users, Registered Users 2 Posts: 6,561 ✭✭✭JJayoo


    I also saw it ;)

    There the ones I got, also taking his 35kg dumbbell :)


  • Registered Users, Registered Users 2 Posts: 6,561 ✭✭✭JJayoo


    Rolling

    Bench
    Warm up sets
    Paused
    100 x 2
    110 x 1
    115 x 5
    125 x 2
    132.5 x 1 best rep of the session
    120 x 3 touch and go

    Dumbbell bench
    20 x 15
    25 x 10
    30 x 20 x 3 sets

    Single arm DB OHP
    30 x 15 x 3 sets

    Few curls
    Few side raises


  • Site Banned Posts: 60 ✭✭enterprise2017


    JJayoo wrote: »
    Want a fresh start.
    The plan: Become better: Add some lean muscle and continue to build strength

    Method: I have 5/3/1 and joe defranco's ebook. I think a hybrid from both could be good, prehaps two days a week following programme and one sesson of random fun lifts,

    Also really want to start going to mma classes. Am moving into town soon so will make it handy to get out to the mma gym

    Am a member of the college gym, but will def make visits to GCG, nice people and positive atmosphere make it a good training area,

    Was in tkmaxx today, they sell chuck taylors, and there was a pair of proper addidas lifting shoes.


    Goals:
    I want my squat back,
    I want to improve my flexibility
    I want to get fit again
    I want to learn French
    I want to seriously increase my chinup strengh
    I want to go somewhere warm

    I went to the gym found i was too unfit haven't gone back HELP!!!


  • Registered Users, Registered Users 2 Posts: 6,561 ✭✭✭JJayoo


    I went to the gym found i was too unfit haven't gone back HELP!!!

    You need to ask Alf he has kind eyes and gentle ways, I am too much of a hog to talk with peoples


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  • Registered Users, Registered Users 2 Posts: 24,654 ✭✭✭✭Alf Veedersane


    JJayoo wrote: »
    You need to ask Alf he has kind eyes and gentle ways, I am too much of a hog to talk with peoples

    I do have kind eyes, tbf.

    Also, wonderful hair.

    latest?cb=20141102105651


  • Registered Users, Registered Users 2 Posts: 6,561 ✭✭✭JJayoo


    Genuine lol at that picture


    Got my new non-bent bar

    Bench
    Warm ups and mobility stuff
    Paused
    100 x 1
    110 x 1
    115 x 6
    120 x 4
    125 x 3
    130 x 2
    135 x 1

    Dips
    Bw x 5 sets

    Making good progress on the bench, without doubt the most consistent bench pressing I have ever done.


  • Registered Users, Registered Users 2 Posts: 24,654 ✭✭✭✭Alf Veedersane


    Your bench disgusts me.


  • Registered Users, Registered Users 2 Posts: 6,561 ✭✭✭JJayoo


    AM session
    Benched in singles up to a 1RM
    140 x 1

    PM session
    BB OHP worked.up to 1RM
    97 x 1

    DB OHP
    30 x 15 x 5 sets

    Side raises
    5 sets

    Surprised with the OHP was expecting it to have dropped off but the new bar is helping me get really tight consistently.


  • Registered Users, Registered Users 2 Posts: 12,839 ✭✭✭✭Dtp1979


    Do you ever deadlift. I'm too lazy to go back and check


  • Registered Users, Registered Users 2 Posts: 6,561 ✭✭✭JJayoo


    Dtp1979 wrote: »
    Do you ever deadlift. I'm too lazy to go back and check

    I haven't done a lot recently, but I have been playing around with different set ups trying to find one that feels comfortable. At some stage I will level out the floor in my shed and get some bumper plates.


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  • Registered Users, Registered Users 2 Posts: 6,561 ✭✭✭JJayoo


    Lots and lots and lots and lots of rolling and mobility work

    Squats
    Worked up to 1RM
    180 x 1 PB video
    130 x 5 x 5

    Split squats
    5 sets of 20

    Band pull aparts

    5 sets of curls

    https://www.instagram.com/p/BW0qNZal3Oz/


  • Registered Users, Registered Users 2 Posts: 24,654 ✭✭✭✭Alf Veedersane


    First off, I salute the PR.

    But, and I don't know what the reason is but the bar path seems to move forward halfway down. I only day it because it might mean your PR could be even heavier. It also seems like something I'm trying to correct myself but maybe for different reasons.
    Either way, colour me impressed.


    Tl;dr VERY STRONK!!


  • Registered Users, Registered Users 2 Posts: 17,642 ✭✭✭✭Mr. CooL ICE



    But, and I don't know what the reason is but the bar path seems to move forward halfway down. I only day it because it might mean your PR could be even heavier.

    I'd hazard a guess that the forward movement is probably down to trying to keep the chest up?Looks like the second the chest is no longer vertical is the same as when the forward movement starts.

    I was shown to set my torso angle as soon as I break at the knees and hips and keep the same angle all the way down. But what do I know - that was strong as fcuk


  • Registered Users, Registered Users 2 Posts: 24,654 ✭✭✭✭Alf Veedersane


    I'd hazard a guess that the forward movement is probably down to trying to keep the chest up?Looks like the second the chest is no longer vertical is the same as when the forward movement starts.

    I was shown to set my torso angle as soon as I break at the knees and hips and keep the same angle all the way down. But what do I know - that was strong as fcuk

    That's what I was thinking myself. Because I'm prone to do it.

    But i should stfu since I can't squat that :)


  • Registered Users, Registered Users 2 Posts: 6,561 ✭✭✭JJayoo


    will have to investigate wither it's a form issue and is present everytime I squat regardless off weight.

    Or wither it's just my form breaking down due to it being a max lift.


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  • Registered Users, Registered Users 2 Posts: 24,654 ✭✭✭✭Alf Veedersane


    It's not an issue either way. Not a big one at least. If it is just because you're in a bit of extension to keep the chest up, it's a simple fix that won't effect your lift negatively.

    Just as an example, in my own case, I was kicking back my hips and trying to keep my chest as upright meaning my back wasn't in a 'straight line', which kinda works against the tightness anyway and towards the bottom, that levelled put so it was more like I leaned forward on the bottom part. It's just not as strong a position.

    I only really appreciate this because I was doing it on Wednesday and have been trying to remind myself not to do it and it feels stronger.


  • Registered Users, Registered Users 2 Posts: 6,561 ✭✭✭JJayoo



    Just as an example, in my own case, I was kicking back my hips and trying to keep my chest as upright meaning my back wasn't in a 'straight line', which kinda works against the tightness .

    That's exactly what I do....... Am I a peoples? A real peoples ?


  • Registered Users, Registered Users 2 Posts: 24,654 ✭✭✭✭Alf Veedersane


    JJayoo wrote: »
    That's exactly what I do....... Am I a peoples? A real peoples ?

    It's a possibility.




    Unlikely though :pac:


  • Registered Users, Registered Users 2 Posts: 6,561 ✭✭✭JJayoo


    Bench
    Worked up in singles
    Paused
    137kg x 1
    120 x 5
    110 x 5 x 3

    DB bench
    30 x 15
    40 x 10 x 3

    Dips + curls superset
    7 sets


  • Registered Users, Registered Users 2 Posts: 6,561 ✭✭✭JJayoo


    Squats
    Mobility stuff
    Warm up sets

    140 x 10 PR
    150 x 6 PR
    160 x 3 PR I think
    130 x 5 x 3

    Reverse hyper things

    Split squats


  • Registered Users, Registered Users 2 Posts: 6,561 ✭✭✭JJayoo


    Mobility

    Paused Bench
    Warm up sets
    100 x 1
    110 x 1
    115 x 7
    120 x 1
    125 x 3 x 5 sets
    130 x 2
    Touch and Go
    100 x 12

    Arm superset

    Have been hitting bench and arms very consistently since I have upped the calories, I IS SWOLEASOUROUS REX


  • Registered Users, Registered Users 2 Posts: 6,561 ✭✭✭JJayoo


    Paused BB OHP
    Lots of mobility
    Warm up sets
    80 x 1
    85 x 1
    90 x 1
    95 x 1
    100 x 1
    90 x 4
    60 x 20
    60 x 17

    Medicine ball pushups
    5 sets of 15


  • Registered Users, Registered Users 2 Posts: 12,839 ✭✭✭✭Dtp1979


    JJayoo wrote: »
    Paused BB OHP
    Lots of mobility
    Warm up sets
    80 x 1
    85 x 1
    90 x 1
    95 x 1
    100 x 1
    90 x 4
    60 x 20
    60 x 17

    Medicine ball pushups
    5 sets of 15

    Is 100 a PB? Jesus Christ, 100kg OHP.


  • Registered Users, Registered Users 2 Posts: 6,561 ✭✭✭JJayoo


    No I have hit 105 before and 100x2 but I was heavier. Wrist wraps and a straight bar Def help :)


  • Registered Users, Registered Users 2 Posts: 6,561 ✭✭✭JJayoo


    Squats
    Random warmup sets

    150 x1
    160 x 4 PB this was the goal
    165 x 3
    150 x 5
    140 x 5
    130 x 5

    Split squats
    5 sets of 20

    5 sets of cow Ra

    5 sets of those leg swingy things


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